Exercises in Pregnancy: Neck & Shoulders Exercises Health Article

Neck Rotation

This exercise stretches the neck muscles.

• Lie on the floor with a firm pillow or thick book under your head, then slowly turn your head from side to side, holding position for 10 to 30 seconds on each side.
• Your head should not be tipped forward or backward, but should be in a comfortable position. You can keep your knees bent to keep your back comfortable during this exercise. Repeat three to five times.

Shoulder Stretch

• Put your hands together behind your back.
• Lift your arms up. Hold for 30 seconds.
• Stretch gently.

Shoulder Rotation

This exercise stretches the shoulder muscles.

• Lie on the floor with a pillow under your head. Place a rolled towel under your knees if your back is bothering you.
• Stretch your arms straight out to the side, on the floor. Your upper arms will remain on the floor throughout this exercise.
• Bend at the elbow so that your hands are pointing toward the ceiling. Let your arms slowly roll backwards from the elbow.
• Stop when you feel a stretch or slight discomfort, and stop immediately if you feel a pinching sensation or a sharp pain.
• Slowly raise your arms, still bent at the elbow, to point toward the ceiling again. Then let your arms slowly roll forward, remaining bent at the elbow, to point toward your hips. Stop when you feel a stretch or slight discomfort.
• Alternate pointing above your head, then toward the ceiling, then toward your hips in this manner. Begin and end with the pointing-above-the-head position.
• Hold each position 10 to 30 seconds. Keep your shoulders flat on the floor throughout. Repeat three to five times.

For more stretching exercises, go to Exercises in Pregnancy: Hip, Exercises in Pregnancy: Buttocks, Thighs, Hamstrings , Exercises in Pregnancy: Calf Exercises, Exercises in Pregnancy: Gentle Stretches, and Exercises in Pregnancy: Wrist & Ankle Exercises.

For more strength exercises, go to Exercises in Pregnancy: Buttocks, Hips, Thigh, Exercises in Pregnancy: Arms & Shoulder Exercises, Exercises in Pregnancy: Shin, Ankle & Calf Exercises, and Exercises in Pregnancy: Abdomen & Thigh Exercises.